#Scapular Pulls

Scapula Pull Up

Scapular control & stability💪 . . Being able to move joints independently is extremely important, even more important is having full control over that joint. This scapular pull up is an awesome exercise to build stability through your shoulder joint & gain control over that joint. You are raising (elevation) and lowering (depression) your scapula in isolation, which takes awareness and control. It’s also a great warm up exercise for activating your lat muscles. . . Start moving your body smarter and add in drills like this to enhance your shoulder stability & build some scapular control. This will help your lifts 💪 . #shoulderstability #scapularcontrol #scapularpullups #shoulderhealth #trainsmart #strengthcoach

Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital component of shoulder movement and health. Normal scapular biomechanics can be altered either by inappropriate patterns of muscle activation (too slow or too fast) or inappropriate force of muscle contraction (too strong or too weak). Many muscles acting in different directions influence the scapula, and it is to be understood that the timing and force of muscle activity DICTATES IT’S MOVEMENT. It’s all about timing. And timing + activation will immensely dictate muscle development. With my patient Monique, we have been focusing on activating and strengthening her serratus anterior and rotator cuff to stabilize the back/shoulder and correct the timing of muscular activation to prevent her scapula from winging during facepulls. Even in as little as a month we were able to completely re-wire her motor programming for facepulls and make it a completely different and more efficient movement!! If you have ever been told, noticed or feel your scapular biomechanics are abnormal or looking to learn more and prevent shoulder injuries please click my physical therapy link in my bio and we can schedule a visit to assess your mechanics! • • • • • #scapula #scapulardyskinesia #scapularwinging #posteriordeltoid #reardelt #facepulls #facepull #movement #biomechanics #physicaltherapy #physicaltherapist #movementquality #rotatorcuff #serratusanterior #bodybuilding #themeccagym

Cool scapular control exercise I saw from @benkuharik ! I think the name settled in are caterpillar pull-ups 🐛 #pullups #scapula #calisthenics #strengthandconditioning

You guys know I’m a sucker for the scapular control 😌 Had to give this challenge a go! Hope everyone is enjoying a beautiful weekend ✨ #scapula #challenge #pullup #gymmotivation #movementismedicine

Here’s the key to fixing scapular winging that takes into account all the important variables that influence it ✅💪🏼 If you want a comprehensive approach to fixing shoulder mobility and pain, check out my No B.S. Guide To Shoulder Health! Link in bio. Alternatively, if you’re a personal trainer, coach, or physical therapist, registration for my February 2026 Live Biomechanics Course is now open! This course is my single best product and will teach you how to assess, understand, and fix cases like this. Link to learn more in my bio. Credit to @anatomy.of.motion for the shoulder anatomy visual. This exercise is a modified @posturalrestoration drill

The scapular pull-up is a great step toward restoring healthy strength in the back and shoulder muscles. For most of us, the scapular region is not mapped well enough by the nervous system, resulting in underutilization of the surrounding muscles and overcompensation from other parts of the body. Practicing scapular pull-ups builds the desired strength based on mobility and, in the process, helps the nervous system create a more precise neural map of the area. This improved brain-body connection enables better control of the scapula, leading to healthier movement patterns in the future. #scapula #medicalanimation #shoulderrehab

Did you know ⬇️ The scap pull-up isn’t just for pull ups 🤯 ➡️ A scap pull up is: activating/using your lats to retract the shoulder/scapula ✅ It creates STABILIZATION allowing for better body control through movements Creating the foundation of tension throughout your upper posterior chain. I program scap pull-ups as an activation movement for 2 x 10 during warm ups to get my athletes/clients getting strong in that activation and thinking about that movement pattern for the exercises they have during the workout. They’re super quick to throw in! *if you can’t do a scap pull up bodyweight, you can do them assisted with a band or on a pull up machine - the most important thing though is that you learn and know how to retract your shoulders/scaps and lock in your lats to create tension & proper body positioning. ➡️ If you’re looking for a workout program & coach that goes beyond just the sets & reps but teaches you little details behind your exercises and how to lift properly, head to the link in my bio 🔗

🚨Open Me🚨 If your shoulder blade lifts off your rib cage during movement (aka scapular winging), you’re dealing with a loss of scapulothoracic control… often due to underactive or poorly sequenced serratus anterior and deep core stabilizers. The serratus anterior plays a key role in keeping the scapula “hugged” to the rib cage during overhead motion, pushing, and pulling. When it’s not firing properly, you’ll see: 🔻 Poor shoulder stability 
🔻 Decreased overhead strength and pain
🔻 Increased risk of impingement or rotator cuff issues In this drill, I’m using a resistance band looped around my shoulder to provide tactile feedback. This not only increases proprioception, but it also activates the serratus in the exact line of force it functions in facilitating scapular protraction and upward rotation. ✅ Great for early-stage motor control
✅ Reinforces scapular stability under light load
✅ Builds the neuromuscular connection between the rib cage, core, and shoulder girdle Pro Tip:
Add a full exhale at the end of each rep to further engage the deep core and lock the ribcage into position. The ribcage and scapula work together! 
*If you have been struggling with shoulder pain shoulder or your scapula wings out during lifts, this is your sign to stop chasing more banded rotator cuff work and start fixing it at the root cause! 

**Comment “Shoulder Fix” below or DM me to build bulletproof shoulders together. #shoulderpainrelief #shoulderexercises #shoulderrehab #scapular #shoulderpain #scapularwinging

💥 scapular dyskinesis 💥 Scapular dyskinesis refers to the deviation away from normal scapulothoracic rhythm. Scapular winging is a subset of this, and refers to when the medial border of the scapula pops off the rib cage during upper extremity movements. While there could be many causes including rotator cuff, AC/SC jt, or other tissue imbalances or dysfunctions, many times the serratus anterior (SA) muscle is weak, whether from a muscle or nerve standpoint. The long thoracic nerve can become impinged or even severely damaged, leading to a possible dysfunction in the associated SA. For this patient, it is prominently one sided, otherwise I may not even be worried about it. With failure of conservative treatment, a nerve conduction study may be warranted. #physicaltherapy #physio #physicaltherapist #physicaltherapystudent #physiotherapy #rehab #training #physiotherapist #anatomy #muscle

Properly loading your Scapula will give you access to your LATS, a better Pull Pattern AND more pulling power 👌 #fitness #gymtips #strength #pullups

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo